Natural Sleephttp://www.naturalsleep.org
get the better sleep you deserveThu, 04 Apr 2013 00:54:35 +0000enhourly1http://wordpress.org/?v=3.3Benefits of Taking Power Naphttp://www.naturalsleep.org/benefits-of-taking-power-nap/
http://www.naturalsleep.org/benefits-of-taking-power-nap/#commentsThu, 04 Apr 2013 00:45:50 +0000Michael Jessimyhttp://www.naturalsleep.org/?p=496A power nap is a short nap taken during the day to increase one’s energy. Also known as a “cat nap” to some older generations, these short periods of sleep are meant to be taken between regular daily activities instead of at night. Many say that these power naps increase a host of different skills needed to make afternoon slumps into times of great productivity. So what are the benefits of power naps, and do they really work?

Where does the concept come from?

Some may say that power naps are just something that people do to be lazy. These types of people may be surprised to know that a power nap has real medical benefits. In fact, “power nap” is a genuine healthcare term to begin with! It was coined by James Maas, a social psychologist from the Ivy League school Cornell University.

The idea behind a power nap is that one can get all of the benefits of sleep without sacrificing time. It is not meant to be a replacement for nightly sleep, as the cycle that one’s body goes through during an eight hour period of rest is completely different and more thoroughly refreshing than a brief nap during the day. However, power naps can be a great way to gain enough energy to get through the day.

For some, they can also be a way to sleep better at night. Becoming “over tired” as a result of sleep deprivation makes it harder to fall asleep after a certain amount of hours of great fatigue. This is a survival mechanism that helped our early ancestors to stay awake during long hunting trips when sleep was simply not an option. Power naps keep this harmful process from happening to us today.

What are the benefits of power naps?

They provide an alternative to caffeine, which comes with a myriad of different health issues. Caffeine can causes nervousness, shaking hands, addiction, headaches, and sleeplessness at night. Power naps are a great alternative because they are just as refreshing but come from natural means.

Better decision making skills

A burst of alertness

Power naps can be a solution for sleep deprivation

Easier to get through the day

Fine motor skills become better. These fine motor skills can lend themselves to new skills such as the playing of a musical instrument, or increased word count when typing.

Stress reduction

Lessened chance of heart disease

One’s memory becomes better as a result of taking power naps

Response times are improved. For example, someone who has a ball thrown at them after taking a nap would see the ball faster and be more likely to catch it than someone who had not had a power nap during the day.

Better right-brain activity, meaning that creativity is boosted. Some neuroscientists firmly believe that this leads to being able to figure out the answers to a problem that one struggles with immediately before starting the nap.

A more rested left half of one’s brain. This means that technical skills are improved.

How long should a power nap be?

A power nap should typically last no longer than 30 minutes. After that, one’s body may go into deep sleep, and waking up will likely be significantly harder. The benefits of power naps can be lost if one interrupts one’s body from continuing deep sleep. This is referred to as “sleep inertia.”

However, a nap of thirty minutes to an hour is worth a try on days when one doesn’t have to be alert immediately. The only benefit one loses when waking up from a power nap lasting thirty minutes or longer is that of alertness. So for those people whose bodies need a lot more sleep than others, longer power naps can offer exciting benefits. These include an increased sense of creativity.

In any case, a power nap should also not be any shorter than six to seven minutes. Some swear that an even shorter nap will restore their energy—for example, the famous surrealist painter Salvador Dali (you may remember him from his paintings of melting watches) swore by falling asleep in his chair holding a spoon so that the second his body fell asleep and released the spoon he would awake from the clatter. Perhaps it goes without saying that one can usually not fall asleep as soon as one’s head hits the pillow, so a six to seven minute nap can be ideal for those who only have twenty minutes to spare.

How can you get the most out of your power nap?

Consistency is key. Having a set schedule for nightly sleep and power naps increases the likelihood that one will be able to get to sleep.

Know your limits. Set an alarm for thirty minutes later unless you are sure you won’t be groggy after getting up.

Use black out curtains to keep sunlight from getting into the room. This will eliminate sleepless tossing and turning, which can cause stress.

Do not try power napping for the first time on a day with an important meeting. Some may find that they sleep through their alarm if they have never tried sleeping for a short period of time before.

Who says that power naps are good for health?

The following organizations and universities have conducted studies showing that power naps are good for one’s health:

Harvard University

National Institute of Mental Health

NASA

Georgetown University’s Center for Functional and Molecular Imaging

The Mayo Clinic

Texas Brain and Spine Institute

With all of these illustrious institutions celebrating the benefits of power naps, it is hard to discredit the idea! Power naps have been shown to be effective whether the sleeper gets a full eight hours of sleep per night or not. So even if you’re already someone with a regular sleep schedule and healthy circadian rhythms, consider trying power naps as an alternative to caffeine. There’s a reason why some of the top universities have Power Nap clubs for students who want to sleep in bean bag chairs between classes! Power naps have been shown to not only lower the risk of long-term health problem such as heart disease, but increase memory function and generally make the day a lot easier to deal with. The productivity of those who take power naps speaks for itself.

]]>http://www.naturalsleep.org/benefits-of-taking-power-nap/feed/0A Good Night’s Sleep May Improve Memory in Persons with Parkinson’s Diseasehttp://www.naturalsleep.org/a-good-nights-sleep-may-improve-memory-in-persons-with-parkinsons-disease/
http://www.naturalsleep.org/a-good-nights-sleep-may-improve-memory-in-persons-with-parkinsons-disease/#commentsSun, 17 Feb 2013 17:54:34 +0000Michael Jessimyhttp://www.naturalsleep.org/?p=486Parkinson’s disease is a debilitating, degenerative disease which affects the nervous system, and gradually causes loss of cells in areas that control motor function.

Parkinson’s disease displays many symptoms from diagnosis, and may include slow deliberate movements, inability to properly stand or balance, shaking of the extremities (initially the hands), possibly depression, insomnia and problems with memory. The disease is long term and will not get better, but the actual rate at which symptoms progress varies among individuals. As such, treatment and lifestyle changes are geared at allowing the patient to function best during that specific period, and enjoy life to the fullest.

In many cases, Parkinson’s disease results from an unknown trigger, or cascade of events; known as being of idiopathic origin. However, other cases have been reportedly linked to having genetic ties, since as much as 25% of newly diagnosed patients had a close relative with the disease, changes in environment, or multiple incidents of traumatic head injuries.

Sleep has been shown to have the greatest impact on an aspect of memory known as “working memory”, which is that memory in dynamic use for short term recollection and to help in immediate analysis of factors. Working memory has a role in decision making, helping to plan, and is responsible for the independence some persons feel.

The results of the study undertaken highlighted something that up to recently was unknown; the effect of sleep on working memory. The improvement noted from sleep was attributed to the amount of deep slow wave sleep attained. Deep slow wave sleep is believed to be the most restorative phase of sleep, during which synapses may bridge and make new connections to replace damaged ones.

The results of the study are promising, suggesting that patients at least with early stage Parkinson’s disease can regain a degree of memory and recollection, once the necessary stimulus is there( in this case deep sleep). Persons in the study affected by sleep apnea did not gain the beneficial effects, since the obstruction in breathing seemed to negate the effect on memory.

The method of evaluation in the study was something referred to as a digit span test, a procedure in which the participants were to memorize the pattern of appearance of numbers, and recite them in similar fashion and in reverse. These tests were performed eight times during a 48 hour period, and kept getting more challenging at each level. The aim of the test was to evaluate their short term memory capability( by reciting the numbers) and their working memory( by saying them backwards) since the procedure was not just a clear cut experiment of remembering numbers, but being able to put that memory to ” work”.

A total of 64 participants were involved, with 54 having strictly Parkinson`s disease and 10 having dementia. The study also revealed that those suffering from dementia showed no such improvement.

Another important variable that has to be considered, however, is the role of dopamine agonistic drugs in the study, as the beneficial effects were seen predominantly in this group. Persons with newly diagnosed Parkinson`s disease and currently not on dopaminergic drugs did not see such improvements. As such, the results need to be taken with a pinch of salt, since in the absence of even one controlled factor, the improvement to memory is not seen.

However ,one take home point is true regardless of the considered points; getting a good night’s sleep will in no way harm your health, and may be the only thing standing between accelerated worsening of the condition and enjoying your quality of life to the end.

]]>http://www.naturalsleep.org/a-good-nights-sleep-may-improve-memory-in-persons-with-parkinsons-disease/feed/0How to set up a sensory friendly sleep room for autistic kidshttp://www.naturalsleep.org/how-to-set-up-a-sensory-friendly-sleep-room-for-autistic-kids/
http://www.naturalsleep.org/how-to-set-up-a-sensory-friendly-sleep-room-for-autistic-kids/#commentsFri, 11 Jan 2013 19:20:55 +0000ryanhttp://www.naturalsleep.org/?p=472Sensory disorders can come in a variety of severity levels. Some autistic kids may react to lights and colors while others have reactions to specific sounds and noises.

Many children with Autism have issues with things that touch them, like a tag on clothes or even if their sock folds under their feet in their shoes. Because of this, a room that most people may be able to sleep in can be a nightmare for kids with sensory disorders and/or Autism. Here are a few things that you can do to create an autism and Sensory Disorder friendly, sleep environment.

Visual disorders

Unlike most people who sleep well in a dark room, children with Autism or Sensory Disorders may not be able to relax in the dark, or even with a regular nightlight. Regular nightlites can end up becoming a distracting focus point or something that sets off their disorder. Others may not be able to sleep in complete darkness, that’s why products like the Twilight turtle or projection night lights and lamps are good. Soothing motion lamps, especially ones that have scents and relaxing sounds, can also be helpful for visual disorders in a bedroom. These types of products can sooth kids by displaying constellations and stars, or slow and fluid movements which may help children to not stay focused on any one point, but to relax and fall asleep.

Touch disorders

This can be tricky. If your kids have a friend who is sensitive to touch spending the night and they need pajamas, try to find a pair of kids pajamas that don’t have any tags on them. The tag might not effect your kid while he or she is sleeping, but when someone who has a sensory disorder that makes them hyper-sensitive wears them, it can feel like a cat scratching at them all night long. Many companies now provide kids pajamas with tags printed or silk screened on. This can make a huge difference for the child with autism or a sensory disorder. If you know your child’s friend has a Sensory Disorder and may be sleeping over, you may want to have a pair of tagless and if possible seamless pajamas just in case. You’ll also want to double check the bed or sleeping back for tags and make sure you have a sheet without any rough edges on top of it. Taking simple precautions like these can help to ensure that the child is well rested the following morning.

Hearing disorders

If you think about a horror movie where everything is quiet and then all of the sudden the monster jumps out and you hear the giant, loud sound effect that makes you scream, that is what normal noises, especially at night in a dark can be like for someone who suffers from hearing sensory disorders. Noises like footsteps from an apartment above you, cars outside or even just normal talking and the TV in another room can keep them awake for hours. Although some noises may make it harder to get to sleep, you can try to drown them out with meditation CD’s, sleep CD’s for kids with calming noises like the ocean or even try combining these techniques with calming scents like vanilla. Drowning out normal sounds with a noise that can calm someone down with hearing sensory issues can mean the difference between a good night’s sleep and having them suffer through the night.

Sensory disorders don’t always seem like they can be real, but most of us have had nights where we couldn’t sleep because of something small that just wouldn’t stop bugging us. Imagine if that happened to you every night. That can be what a child with a sensory disorder goes through every day. There are a variety of products that can make an entire world of difference in your child’s life, including lamps, meditation CD’s and relaxing scents. You can also try weighted blankets so they feel like they are wrapped up and safe in a hug all night and even combinations of scented products with motion lamps and sound projectors. Try to figure out what helps calm your child, and then look for products that feature similar noises or light patterns and you’ll eventually find a combination that will help your child to fall and stay asleep easier at night.

]]>http://www.naturalsleep.org/how-to-set-up-a-sensory-friendly-sleep-room-for-autistic-kids/feed/0Top 17 Tips to Fall Asleep Drug Freehttp://www.naturalsleep.org/top-17-tips-to-fall-asleep-drug-free/
http://www.naturalsleep.org/top-17-tips-to-fall-asleep-drug-free/#commentsMon, 31 Dec 2012 00:31:15 +0000Michael Jessimyhttp://www.naturalsleep.org/?p=466Let’s face it; at some point in time, many of us have had a difficult time getting to sleep, for one reason or another.

On the other hand, there are those people who sleep like logs without even trying…or do they? Well, it could be that they do try, but the methods they use to get sound sleep have evaded us. If you would like to find out how to fall asleep easily, and without drugs, try the following top tips; after all, there’s nothing to lose, just gain more sleep!

1. Get In Bed!

Yes we know, this should be obvious beyond a shadow of a doubt, but many persons sit glued to the TV for hours, and assume that their body will tell them when it’s time to hit the hay. Yes, it does sometimes, but the body is remarkably adaptive, and if you have one too many late nights, you may be in for the full course of insomnia.

2. Put Technology Away

Sure, there may be some high-end products claiming to be able to put you to sleep, but the fact remains that electronic devices will quite frequently result in a loss of sleep hours. How often have you had your IPhone, Blackberry, Laptop or TV nearby and just can’t fight the urge to fiddle with them? Make a schedule as much as possible, and put them away and off at a certain time every night.

3. Read Books

Books work for two very opposite reasons; they may put you in a better frame of mind (calmer) to transition you into the sleep realm or, as in my case, academic books almost always have a way of putting me to sleep by merely reading one page. I’m pretty sure the boring content is responsible in large part, so give them a try.

4. Get Enough Exercise

Exercise serves numerous functions in today’s world, from helping you to shed excess weight, improve your self esteem, and of course, your quality of sleep. Exercise helps stimulate release of melatonin and growth hormone, both key hormones that contribute to the natural circadian rhythm of the body, and facilitating deeper sleep. Try exercising during the day hours, as exercising too close to bedtime may keep you awake.

5. Eat Light for Dinner

Undigested food resting on the stomach will feel quite uncomfortable, interfering with the ability to get to sleep. Coupled with the fact that digestion of food leads to an increase in the metabolic rate, sleep may be delayed for a longer time than normal.

6. Soundproof Bedrooms

Sounds are frequently the number one disruptor of nighttime sleep, since it may lead to involuntary concentration on those sources. Try to make your sleeping quarters as quiet as possible, by running low output fans, air conditioning units or even alarm clocks.

7. Kill the Lights

Lights act as both visual hindrances, and also exert an inhibitory effect on melatonin production. Melatonin is quickly broken down in the presence of bright light, making it harder to get to sleep. If you must use a light, try a low output nightlight, or if you care for a baby, only turn on the lights if you must feed or diaper change during the night.

8. Sex

Sex is a great stress buster, especially in men as studies have shown. Sex releases serotonin, the “feel good hormone” which will more likely put you in the frame of mind to sleep.

9. Drink Tea

The trick of drinking tea to get sleep depends on knowing what kind to drink. For example, green tea contains natural caffeine, a big no-no before bed if you respect your sleep. Chamomile tea, on the other hand, exerts a soothing effect telling the body to slow down and enter recovery mode.

10. Drink a Glass of Wine

While many advocate against the use of alcohol altogether, research shows that consuming small amounts only elicits beneficial effects on the body. The key to obtaining these beneficial effects is, of course, moderation, since alcohol first relaxes, then excites as blood concentration goes up.

Not an ice cold bone shivering bath, but rather a warm soothing one. Warm water helps to relax tense muscles after a hard day’s work, and when essential oils are added to the mix, the result is an easy transition to sleep.

13. Avoid Daytime Naps

Sleeping during the daytime will affect your nighttime sleep schedule, by putting you back an hour or two. While naps are good for maintaining energy throughout the day, with many organizations providing mandatory naps, if you would rather follow a predictable sleep pattern, skip the nap and have your full night’s rest.

14. Pick a Good Mattress

Chances are if you wake up with pain anywhere on your body, your mattress is the wrong one. A good mattress should contour to your body shape, without overly sinking or being bone shattering hard. It should be inviting and rewarding.

15. Be Position Picky

Most persons sleep best on their back or sides, while those that sleep on their stomachs awake more frequently. While sleeping on the back does promote snoring, it is the preferred posture for the vast majority of the world’s populace.

16. Play Soft Music

Unless you are extremely sensitive to any sound at all, playing soft music can help rid the mind of stressful triggers. Set your music set to shut off in 30 minutes to an hour, time in which you should encounter deep wave restorative sleep.

17. Find Your Favorite Temperature

When do you find you sleep best? On sweltering summer nights, or crispy wintery ones? Most persons report that cool up to a certain point has a better effect on their sleep than hotter temperatures. Open windows, use fans or air conditioning if possible, or if in winter, set your heater just enough to keep you a tad warm.

With all the ways possible to get ample sleep without using powerful drugs, their usage should be restricted to those persons extremely sleep deficient or not responding to any of the practices outlined.

Shortened as SWSD, this is a disorder affecting the normal sleep-wake cycle, normally manifested as constant sleepiness during the daytime and inability to sleep when you would normally want to sleep(at night).

As the name implies, this disorder normally arises as a result on unpredictable work schedules, and takes a few weeks before manifesting itself fully.

Indeed, shift work does possess certain advantages, especially to the hiring organization, since from their view point, they may be able to increase production, or make available 24 hour services. However, this is not the case for the workers; they actually face the risk of developing a variety of health conditions, including cardiovascular, stomach and intestinal as well as sleep and behavioral disorders.

Symptoms of SWSD

Although down the line the symptoms of SWSD may worsen or become more, initial symptoms that aid diagnosis are all sleep related in appearance. These may include;

Somnolence- this is a syndrome characterized by excessive daytime drowsiness and sleepiness, sometimes triggered without warning. May be a particular problem for persons working in the transportation or aviation industries, or drivers in general

Reduced productivity- again, a byproduct of acute sleep deprivation, workers are unable to function efficiently and may also display mental cloudiness.

Mood Changes- part of the psychological aspect of SWSD relates to changes in mood and temperament. Individuals become easily agitated, depressed at failures and have a harder time coping with everyday stresses.

Causes of SWSD

Work- the single largest contributing factor to the development of SWSD is the hours of work. Many individuals afflicted with it will confess to working long hours, for days at a time and without supplementary sleep. These persons who frequently disrupt their natural circadian rhythm are the most likely to develop SWSD.

Co-Morbidities- co-morbidities are other conditions that occur with the disorder in question, with a potential for making it worse. For example, in the case of SWSD, insomnia or narcolepsy can possibly worsen the outcome of SWSD, or make an individual more prone to develop it if at risk.

Associated Health Risks of SWSD

Shift work by itself can result in an array of health related problems, which when complicated with a sleep disorder, negatively impacts many aspects of that individual’s life. Effects can be seen on;

Weakened Immune System- recovery occurs naturally during sleep and to a much lesser extent during daytime sleep. This lack of recuperative ability can lead to frequent colds and infections.

Cancers- research has shown an increase in the rate of oxidative reactions in the body directly contribute to the development of cancers, especially of the breast and prostate.

Cardiovascular Issues- increased blood pressure, higher risk of heart attacks and even strokes are all an eventuality over time when the ill effects from sleep deprivation accumulate.

Effective management of SWSD involves both a degree of drug treatment as well as lifestyle/ behavioral changes and sometimes light therapy treatment.

Drug Therapy

Melatonin- in normal individuals, melatonin is the hormone that promotes sleepiness at night for about 12 hours straight. However, persons working shifts interrupt the normal secretion of melatonin since melatonin is secreted in the dark. Light quickly breaks down this hormone, so as you can see, daytime sleeping is much more difficult and less restorative that nocturnal sleep. One way melatonin may be used to promote sleep would be to take it at hours different than the evening, in an attempt to change the circadian clock. For example, taking it in the afternoon can lead to an earlier clock, while taking it in the morning can have the opposite effect. It can be useful for speeding up adjustment to a new work schedule.

Stimulants- these are drugs that send signals to the brain to continue working, or rather stimulate the adrenal glands to produce adrenalin and keep the body awake. There are a wide range of stimulants available today, many over the counter, some by prescription, but to the same effect ultimately. The most popular and readily available stimulant the world over is caffeine, consumed by millions on a daily basis as part of their morning ritual to give them that necessary boost for the day. Caffeine is very effective at promoting alertness, regardless of when taken, but caution needs to be taken when considering dose and tolerance to its effects since it does occur often. Armodafinil and Modafinil are also popular prescription stimulants, originally used for narcolepsy but beneficial for SWSD also.

Hypnotics- this is the broad name to represent all drugs whose purpose is to cause sleep. There are many different classes of hypnotics; the most widely used being the benzodiazepines, such as diazepam and alprazolam. These drugs may be useful in promoting daytime sleep, but show no real effect on nocturnal sleep in comparison with natural melatonin.

Light Therapy

A major governing force of the body’s circadian rhythm is the effect of light on it. Well timed exposure to light can help to delay the body’s clock for several hours, while exposure to bright light early in the morning having the opposite effect. It may be difficult to avoid the bright light on the way home, but wearing heavily tinted glasses may aid this and help speed up adaptation to the new cycle.

]]>http://www.naturalsleep.org/workaholics-and-shift-work-sleep-disorder/feed/0Are The SUNDS Keeping You Awake?http://www.naturalsleep.org/are-the-sunds-keeping-you-awake/
http://www.naturalsleep.org/are-the-sunds-keeping-you-awake/#commentsFri, 14 Dec 2012 05:12:55 +0000Michael Jessimyhttp://www.naturalsleep.org/?p=451In what could be described as a condition on mythology, SUNDS, or sudden unexpected nocturnal death syndrome, has caused the unexplained deaths of a number of individuals during sleep, with the first documented cause occurring in the United States in 1977.

The first few reported cases were among the Hmong ethnic group, living as refugees to escape the conditions of their homeland. In other cases, deaths have been reported in Singapore and the Philippines. Its prevalence is actually quite high in the Philippines, carrying a rate of about 0.5% or 50 per 100000. Most of the affected are young physically fit young men.

Causes of SUNDS

Are The SUNDS Keeping You Awake?

The actual causes of SUNDS have not been determined, but are rather the subject of local folklore. Despite the best efforts of scientific researchers to ascertain the actual causes, there has been no definite link. Sleep apnea, heart disease, drug toxicity, diet or biological metabolism have all been cleared as having any role in development of the disease. However, what has been shown is an association showing inhibition of electrical conduits in the heart, and a failure of the specialized contraction muscles in the heart from doing their job. There is also the belief that some kind of drastic emotional signal or otherwise must be the signal to start the cascade of the disorder.

Using the wood from a tree that the female demon lives and using it as supports for your house often lead to male inhabitants of the house experiencing visits from these demons.

Men who sleep disguised as women have a much less frequency of experiencing the

Symptoms of A SUNDS Attack

A person suffering from an attack of SUNDS will appear immensely distressed and may or may not become fatal. The classic symptoms are:

Arrhythmia- this is the abnormal beating of the heart either at as slower or faster rate than normal.

Nightmare- SUNDS happens during sleep, and initially the symptoms resemble those of a classic nightmare. However, the longer the person sleeps during an episode, the more likely he or she is to die from it. It is important to wake that person immediately if you are aware that person has experienced episodes.

Difficulty Breathing- the person experiencing an episode will have difficulty breathing, as implied in folklore, it is the spirit of an old obese hag sitting on the chest and causing the individual to suffocate.

Treatment of SUNDS

Treating sunds from a medical perspective involves directly addressing the arrhythmias associated with it, by specifically implanting a cardiac defibrillator. Use of oral anti arrhythmic medications have not proven effective for treating SUNDS, since their onset of action takes too long.

Conversely, a somewhat effective method of treating SUNDS involves waking the individual from sleep. Biting the persons thumb or wiggling that person’s big toe are novel ways to wake them up.

]]>http://www.naturalsleep.org/are-the-sunds-keeping-you-awake/feed/0Melatonin for Kids and Other Alternativeshttp://www.naturalsleep.org/melatonin-for-kids-and-other-alternatives/
http://www.naturalsleep.org/melatonin-for-kids-and-other-alternatives/#commentsMon, 03 Dec 2012 04:54:11 +0000Michael Jessimyhttp://www.naturalsleep.org/?p=443At one time, using melatonin for kids was as common as giving your child a chewy Flintstones multivitamin. However, times have changed. As more and more research has emerged, it is becoming strikingly obvious that melatonin is not the best sleep aid for children, and ideally, should be avoided.

The results of these new studies may make parents who had previously given their children melatonin scratch their heads, wondering if they would have caused their child any form of harm, unknowingly. Sadly, the answer is yes, since negative effects have been reported from use of this drug in children.

The common complaints range from;

Fatigue

Although this may sound contradictory, it actually occurs frequently when children do not get the amount of sleep they deserve. Consider this; a child normally needs between 9-15 hours of sleep nightly, but if they have an irregular sleep pattern, it is quite likely that they will fail to get enough. Now following consumption of melatonin, the body is signalled to induce sleep, which will ideally go unabated until the sleep deficit is paid off. The result? Oversleeping or a lazy first couple hours awake will start the morning off on the wrong foot.

Insomnia

Parents are frustrated out of their wits when they find out that the very thing they are using to cure/ treat sleeplessness is actually making it worse. This is commonly the trend with hormonal products. While they are very effective while being used, they also normally shut down the body’s natural production, leading to an absence of that particular hormone if one decides to cease using that drug. Melatonin taken in supplement form signals to the brain to stop production of it in the body, and can worsen insomnia following discontinuation of the drug, since chances are you do not want to give it to your child indefinitely.

Sleepwalking

The reasons for sleep walking in the whole are poorly understood; however, it may be attributed directly to the length of deep sleep. Since melatonin improves the quality of sleep, in one way by providing more recuperative deep wave sleep, the likelihood of sleepwalking occurring increases also. For a child, a bed outfitted with safety rails or bars may help to limit this occurrence.

Bed-Wetting

Bed wetting is another unwelcome addition parent’s encounter when trying melatonin for kids, but which normally subsides in a short time. Initially, melatonin leads to a suppression of night-time reflexes, since it provides deep sleep, and may make kids unaware that they have wet themselves until they wake up in the morning.

Seizures

Melatonin is a drug which may lower the seizure threshold in children, and becomes especially accumulative over time. Other neurological issues sometimes also accompany development of seizures lending support to a belief of changes in brain neurochemistry altogether.

So, the question you should be asking yourself as a parent now, is if it is worth all the potential risk for sleep, when other options are available? I’m pretty sure the answer will be a resounding no, so with that in mind let me show you some effective options for helping your young one sleep tight.

Sleep in Darkness

To some children, sleeping in darkness is synonymous with the boogie-man, and as you might guess, they urge a parent to leave on their light. The natural production of melatonin is inhibited by light, so this in itself is a reason why your child may not be getting sleep (not the boogie man). Reassure your child that nothing is there or offer to leave the door partly open.

Wind Down

A child hot from bouncing around the room will most likely be reluctant to any effort at putting to sleep. Approximately an hour before the set bed time, bathe your child in a warm bath, give feed or a meal, and read to them or sing a nursery rhyme. When your child sees the pattern of calm developing on a nightly basis, they will welcome it as children like to be in a fixed routine.

When these options fail to work, sometimes you may consult your paediatrician in hopes that he can recommend something for you. However, opinions are divided as to whether sleep aids should be prescribed for children, which many parents on the fence in their approval. Regardless, medications do have some role in treating sleeplessness, especially in children with ADHD (attention deficit hyperactivity disorder) or autism. The drugs prescribed sometimes may include;

Antihistamines

These drugs are the most frequently prescribed for childhood sleep issues throughout the world, with many available freely over the counter without a prescription. While a couple are contraindicated in children less than 2 years of age, they are effective and relatively safe is causing drowsiness to ensue with the desire to sleep. Antihistamines may play an added role in treating children with asthma, since the airway obstruction which prevents sleep will also be alleviated to a degree.

Benzodiazepines

These are very strong drugs which are indicated primarily to relieve anxiety associated insomnia. They are not sleep drugs per se, but assist the individual to relax and achieve a state ready for sleep. They are rarely used in children because of their narrow therapeutic window (range between a safe and dangerous dose), and when they are, the dose needs to be calculated based on that child’s individual bodyweight, not solely age.

Anti-Hypertensives

Strangely enough, these drugs indirectly help children to get sleep that suffer from ADHD. These children commonly have higher blood pressures than kids of corresponding age groups, and commonly experience issues related to sleep. By reducing the blood pressure, many sleep related issues resolve and rest improves.

Herbal Medications

Strangely enough, quite a few parents who have tried natural sleep remedies may have given their children an herbal sedative without knowing it. Not to say that they are dangerous or bad, but without a working knowledge of what your child is taking, bad things can happen. The most commonly used herbal sleep aids are chamomile, kava and valerian root. They have all been tested and are effective, though not approved by the FDA.

Try these strategies and make your conclusions, because when it boils down to it, there are better things to use than melatonin for kids.

]]>http://www.naturalsleep.org/melatonin-for-kids-and-other-alternatives/feed/1How much sleep is good enough for kids?http://www.naturalsleep.org/how-much-sleep-is-good-enough-for-kids/
http://www.naturalsleep.org/how-much-sleep-is-good-enough-for-kids/#commentsMon, 12 Nov 2012 02:09:32 +0000Michael Jessimyhttp://www.naturalsleep.org/?p=435One of the most essential elements in ensuring your child has a productive future is the amount of sleep they are having now. Lack of sleep during these childhood developmental years can significantly limit productivity, as well as mental and psychological well being.

To bring the importance of sleep full circle, children deficient in sleep were more than 200% more likely to develop ADHD (attention deficit hyperactivity disorder), be irritable, cranky and lethargic during the day, and have a hard time recollecting small bits of information learnt in school.

How Much Sleep is good enough For Kids

The good news, however, is that sleep patterns can be cultivated easily, and with gentle guidance from parents, sleep becomes a non issue. Of course, the first place you need to start is by actually knowing the amount of sleep your child should be getting. Soon after birth, and throughout infancy, the amount of time spent sleeping is significantly more than hours awake, and for good reason; the vast degree of changes occurring in a child’s brain can only be efficiently carried out during sleep. With these things said, let’s move on to what your child should be getting about now; periods of sleep.

How Much Sleep Is Enough?

Although these numbers are by no means exact, they serve as a good indicator for the majority of kids. However, if you notice that your child is functioning well, developmentally and physically; small deviations from “ideal sleep” should not be altered.

Sleep For Newborns

Newborn babies sleep about 16-20 hours on average, daily. This may be spread into small 2-3 hours periods, following which your baby will most likely awaken for a feed. Rarely, babies may sleep for periods of 8-10 hours here; however care should be taken to ensure your baby is getting enough feed to allow growth. If it does not look so, it is advised to wake the child after every 2-3 hours and give a feed.

3-6 Months Old

Between the ages of 3-6 months, it is normal for a baby to sleep 13-15 hours daily. You will quickly notice that the length and frequency of daytime naps have reduced drastically, while your child will sleep through significant portions of the night. While the child will sleep through most of the night, waking once or twice is acceptable for feeding or diaper changes. At this point, it is a good idea not to be hasty to comfort the child, as often they will go back to sleep.

If you must change diapers or feed, do it quietly and quickly, to give your child the impression that night time is for sleeping and not to play.

6-12 Months Old

Sleeping between 12-14 hours is a good standard at this point. By now, a waking in the middle of the night should be indicative of the need, as their cries may change enough to be noticeable. Also, babies are now able to comfort their selves to sleep, so it is not advised to run to your baby as soon as you hear their whims. This practice helps your child to not become overly reliant on your presence for comfort, as associations are being made at this point. A gentle pat and soft words are good reassurance to your baby.

1-3 Years

Between the ages of 1-3 you can expect your toddler to sleep about 10-12 hours daily. At this point, a bedtime routine is advised to be enforced, to signal to your child the time for sleep is approaching. It is important to perform these ritualistically, to show your child sleep is must-have to end the day.

4-7 years

During these ages, need for sleep will decrease significantly, ranging from 10- 11 hours nightly. It is important to be mindful of school times in order to set a realistic bedtime.

8-16 years

During these years, rapid changes are occurring to your child, physically and mentally. While it is a good idea for your child to still get about 8- 10 hours during this period, the amount attained will vary wildly.

If you are concerned that your child is not getting enough sleep, first consider the obvious. If the child seems rested and does not demonstrate any cognitive limitations, then it would be ok to let it slide.

However, if you notice that your child has developed strange mental or psychological problems thought to be resulting from poor sleep, consult your physician.

]]>http://www.naturalsleep.org/how-much-sleep-is-good-enough-for-kids/feed/0Stages of Sleephttp://www.naturalsleep.org/stages-of-sleep/
http://www.naturalsleep.org/stages-of-sleep/#commentsSat, 25 Aug 2012 02:47:44 +0000Michael Jessimyhttp://www.naturalsleep.org/?p=429Although on the exterior sleep may appear as one long drawn out affair, on the subconscious level many changes are occurring that facilitate restoration after a hard day’s work, and dreaming.

The discovery of the different stages of sleep is thanks to a device called an electroencephalograph, which allows researchers to see brain activity during sleep.

There are two noted types of sleep however, known as

Non Rapid Eye Movement( NREM)

Rapid Eye Movement( REM)

These two types of sleep are normally experienced over 5 phases of sleep, which we shall discuss now.

Stage 1

The initiation of sleep, it is considerably light and transient. It lasts only for a brief period, maybe 5-10 minutes, after which sleep proceeds to the next stage. During this first phase of sleep, a phenomenon referred to as a myoclonic jerk may be experienced. This is the motion of a sudden startling action randomly during sleep. It is very common, and most people at some point of their life will experience it. Persons are easily awoken during this phase of sleep and may report that they were never really asleep.

Stage 2

During this stage, deep sleep has still not been achieved; it is more of a continuation of the first phase, extending for about another 20 minutes. However, during this phase brain activity starts to increase, in short segments called sleep spindles. Your basal metabolic rate and body temperature also begin to drop, and heart rate decreases a bit.

Stage 3

This stage normally signals the beginning of deep sleep, although it has not necessarily been accomplished yet. It is considered the transitional phase that occurs from light sleep to deep restorative sleep.

Stage 4

Stage four sleep is a deep phase, commonly known as Delta Phase. Delta waves are slow restorative brain waves. This phase of sleep may last on average for about 30 minutes, following which sleep walking or bed wetting often occur.

Stage 5

This is the deepest phase of sleep, during which restoration of body processes occur. This phase is also called REM phase sleep, and is associated with dreaming. REM sleep is the most elusive phase of sleep, which may be either prolonged or shortened by use of certain drugs. It is for this reason that drugs which prolong this phase are reported to cause vivid dreams. It is also known as paradoxical sleep phase since the brain becomes hyper active but muscle tone is loss. This is a reflex that seeks to prevent persons from acting out their most lucid dreams.

The sleep cycle does not occur in stepwise fashion from 1-5; in fact it takes a detour. It progresses from stage 1-4 as normal, but then retraces through phase 3 and 2. After this backward trace, it then enters phase 5. After phase 5 is over, stage 2 is repeated, and the cycle goes on. An average person sleeping 8 hours per night will undergo about 5 complete cycles per night. REM phase sleep initially only lasts for a couple minutes, but can progress up to lengths of one hour as sleep continues.

]]>http://www.naturalsleep.org/stages-of-sleep/feed/0Link between Snoring and Behaviour Problems in Preschoolershttp://www.naturalsleep.org/link-between-snoring-and-behaviour-problems-in-preschoolers/
http://www.naturalsleep.org/link-between-snoring-and-behaviour-problems-in-preschoolers/#commentsSat, 18 Aug 2012 02:42:12 +0000Michael Jessimyhttp://www.naturalsleep.org/?p=424While snoring is regarded by many as a harmless “habit”, in reality it is not and may pose a serious problem down the line, especially for young children.

In fact, a study was undertaken by researchers for the Journal Pediatrics( Wood J, 2012) found that children who snore on a frequent basis had a more than 300% increased risk of developing behavioural problems as they progress in age.

The study analyzed children aged 2 and 3, and found that those who snored consistently at both those ages, were the ones most likely to develop the problems. Approximately 35% of these children demonstrated behavioural issues after starting school, compared to just 12% and 10% for those children that snored either one year or never respectively. Although a definitive link has not been made as to the reason for the behavioural disorders, it is believed to be due to the decreased quality of sleep those children may be getting. The study reiterates the importance of sleep, especially in growing children.

These disorders frequently included ADHD (attention deficit hyperactivity disorder), bouts of aggression, withdrawal or even depression.

The Beginning

The first telltale sign of a sleeping disorder in children is grumpiness. Children are by nature happy go lucky beings, with not a care in this world. However, if a child is noticed as being strangely irritable or cranky, there is a good chance sleep deprivation is at hand. Another study carried out sought to show the differences in following tasks in two groups of children; one that took an afternoon nap, and another group that didn’t. They were given a task to do, and it was clear that the group without the nap experienced much more difficulty or frustration when dealing with the task compared to the other group. It is for this reason the “power nap” is advocated, even in adults.

The second sign is snoring itself. Snoring is generally only acceptable in children following development of a cold or a sinus infection. In these cases, breathing becomes difficult or labored and snoring is normal. However, snoring that persists beyond the duration of the cold, or that occurs frequently in a seemingly healthy child warrants investigation.

The Outcome

The lack of sleep (or poor quality) experienced by preschool children will have far reaching consequences. The child will most likely struggle in school, and may have difficulties interacting with children of their age. Secondly, their mood is going to be taken as a new normal, leading to changes in the way they are treated by their parents. The parents may come to accept the child as difficult, and try to enforce harsh judgment on them; this in turn makes the child act out more.

Lack of sleep during these developmental years in children results in poor linkage between neurons in the brain that facilitate cognition and behavioural adaptation.

Factors That Raise Likelihood of Developing Behavioural Disorders

Bottle Feeding- while not set in stone, children who are solely or predominantly fed the bottle are more likely to develop snoring. Breast feeding forces the child to develop mechanisms to feed, since it is more challenging. This lack of challenge with bottle feeding can result in an under compensation of jaw muscles and necessary breathing anatomy and hinder development.

Socio-economic Status- children born into poorer or low income homes also have a much higher chance of behavioural anomalies. Inadequate nutrition, to sanitation and air quality all play supporting role in enduring a child’s development, and may be absent in poor households.

The Conclusion

Snoring that is not related to the common cold or sinus problems should not be dismissed or viewed as transient; if your vigilance as a parent sees it as abnormal, consult your healthcare professional for guidance.